The importance of nutrition to your eyes

young woman holding slice of lemon to eye

Why eyesight is getting weaker due to modern lifestyle habits, and the role nutrition plays in maintaining good vision

We usually focus on our heart, muscles and bone health but neglect our eye health, which is equally important if we want to continue to see in our future. Keeping your eyes healthy is important to prevent any age-related eye diseases such as macular degeneration, vision loss, dry eyes and problems with night vision.

Why maintaining your eyesight is important

Your eyes not only affect how you see, but how you feel as well. Taking care of your vision can lead to a better quality of life. Eye strain also leads to headaches, fatigue and other discomforts that prevent you from feeling your best.

Why your eyesight is getting weaker due to modern lifestyle habits

Without realising it, plenty of seemingly harmless habits could be affecting your vision.

Research by the University of Sydney states that every additional hour of screen time each day will lead to your blood vessels narrowing by 1.53 microns.

Regular reading is usually the cause of most eye problems, but our growing array of electronic devices has also up the ante on dysfunction. Research indicates that around 64-90% of people who use computers suffer from problems such as headaches, eye strain, dry eye, ocular discomfort, blurred vision and diplopia.

Smartphones are the worst culprits due to their tiny screens and even tinier fonts which people hold a lot closer to their eyes than they would any printed text. Researchers noted that the font text on smart phones was 20% smaller than printed text.

Sleeping in contacts increases your chances of contracting an infection and can lead to permanent damage.

Depriving yourself of enough sleep hurts your eyes and not eating a balanced diet can be harmful to your eyes as some fruits and vegetables are vital for optimum eye health.

The sedentary lives that we live nowadays as compared to the active lives our ancestors lived can lead to eye disorders due to inactivity.

Overall nutrition plays a crucial role in your eye health

Diet plays a significant role in our eye conditions. Eating a healthy, well-balanced diet has been linked with a number of health benefits such as preventing obesity, diabetes, and cancer and helping us maintain good vision.

Here are some foods and nutrients that you should include in your diet for better eye health:

kale saladLutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants that reduce the risk of chronic eye diseases including age-related macular degeneration. They protect against the damaging effects of cigarette smoke, air pollution, and sunlight.

Eat green leafy vegetables like kale, spinach, brocoli, eggs, pumpkin and kiwi and grapes which have high amounts of antioxidants.

Vitamin A

Vitamin A includes beta-carotene which helps the retina, cornea and other eye tissues function properly and are also known to help with seeing at night.

Eat fish, eggs, milk, pumpkin, spinach and sweet potatoes.

oranges, lemons and limesVitamin C

Vitamin C lowers the risk of developing cataracts and slows down the development of age-related macular degeneration.

Eat oranges, berries, papaya, peppers and brussels sprouts.

Vitamin E

Vitamin E is a powerful antioxidant which protects the cells of your eyes from the damage caused by free radicals which destroy the healthy tissues

Eat almonds, sunflower seeds, wheat germ oils, vegetable oils, peanut butter and sweet potatoes.

Fresh salmon with parsley and lemon slicesEssential Fatty Acids

There are two types of omega-3 fatty acids: the ones found in plants are called ALA and the oily EPA and DHA ones found in fish. Fatty acids play an important role in visual development and retinal function.

Eat salmon, tuna, trout, mackerel, green vegetables, and walnuts.


Zinc helps transfer the minerals from the Vitamin A in your liver to your retina to produce a protective pigment in your eyes called melanin.

Eat oysters, red meat, baked beans, whole grains, and eggs.


 Author Bio: 

Aaron Barriga is the online marketing manager for Insight Vision Center. With a knack for understanding medical procedures, and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care, especially LASIK.

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